Episodes
| Title | First Broadcast | Repeated | Comments |
|---|---|---|---|
| An Apple A Day | 20220615 | 20220622 (R4) 20220625 (R4) 20220921 (R4) | In this episode, Michael delves into the surprising research on the humble apple, revealing how it can help your heart, gut, and brain. He speaks to Dr Catherine Bondonno from Edith Cowan University in Australia to find out how and why simply eating more apples could reduce risk of dying early by up to 35%! They discuss what apples can do to our gut bacteria and blood vessels to keep them healthy. Meanwhile, our volunteer Lee overcomes sensory challenges, finding different ways of adding apples to his diet. How a daily apple can benefit your heart, boost your gut, and even help you live longer. |
| Be Kind | 20240110 | 20240212 (R4) | We could all use a little kindness in our lives. Surprisingly, a little altruism can actually have big benefits for our own health! Michael discovers that small acts of kindness can not only boost your mental health and improve your relationships but also boost the immune system. Dr Tristan Inagaki from the San Diego State University explains to Michael how her research has revealed that those performing acts of kindness had lower levels of systemic inflammation, which could reduce the risk of many major diseases. Meanwhile, our volunteer Sam enjoys finding ways to consciously incorporate kindness into his week. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why being kind could benefit your mood, mental health and protect your body from disease How just doing a few kind things for your family and friends could help reduce your inflammation, protecting you from chronic illness, and even give your own mental health a boost. We could all use a little kindness in our lives. Surprisingly, a little altruism can actually have big benefits for our own health! Michael discovers that small acts of kindness can not only boost your mental health and improve your relationships but also boost the immune system. Dr Tristan Inagaki from the San Diego State University explains to Michael how her research has revealed that those performing acts of kindness had lower levels of systemic inflammation, which could reduce the risk of many major diseases. Meanwhile, our volunteer Sam enjoys finding ways to consciously incorporate kindness into his week. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why being kind could benefit your mood, mental health and protect your body from disease How just doing a few kind things for your family and friends could help reduce your inflammation, protecting you from chronic illness, and even give your own mental health a boost. |
| Breathe Through Your Nose | 20231004 | 20231011 (R4) | Take a nice deep breath in - through your nose. It's a simple way to get healthier gums, a better memory, and improved lung function. How? Well, it may partly be due to a special molecule called nitric oxide. Michael Mosley speaks to Professor Jon Lundberg from the Karolinska Institute in Sweden who made the fascinating discovery that nitric oxide is produced in your nose and travels to your lungs where it has some surprising benefits, including boosting oxygen uptake and possibly helping you fight off infections. Our volunteer Joe tries out a few tips to make nasal breathing a habit. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why using your nose could benefit your gums, your lungs and even impact your memory. Michael investigates how breathing through your nose rather than your mouth can lead to better memory, improve lung function and even help fight off infections. ~Just One Thing - With Michael Mosley |
| Change Your Mealtimes | 20210919 | 20210925 (R4) | Can't face cutting down on your favourite foods? In this episode, Michael Mosley speaks to Dr Emily Manoogian from the Salk Institute in California to find out how simply changing when you eat - not what you eat - could help you lose weight, lower your blood pressure and cut your risk of Type 2 diabetes. They reveal what exactly happens when your eating times work against your body's internal rhythms, and why eating late at night can stop you from going to sleep. Why changing when you eat can boost metabolism, help you lose weight and improve sleep. |
| Choose Red Wine | 20230125 | 20230201 (R4) 20230823 (R4) | All alcohol is bad for you but if you're already a drinker, switching out your usual drink with a small glass of red wine could bring surprising benefits to your health - improving blood sugar and fat levels and reducing the risk of diabetes. In this episode, Michael Mosley speaks to Dr Tim Spector, Professor of Epidemiology at King's College London to find out about the secret ingredient in red wine. He reveals why red wine is rich in chemicals called polyphenols. They raise a (metaphorical) glass to celebrate the effects of red wine on the diversity of our gut bacteria! How a (small) glass of red wine could protect your heart and give your gut health a boost. |
| Clean Your Teeth | 20230208 | 20230215 (R4) 20230906 (R4) | Taking good care of your teeth can prevent tooth decay and boost your oral health - but, surprisingly, the benefits extend well beyond your mouth. Keeping your teeth and gums clean can help your heart and your brain, reducing the risk of diseases from diabetes to dementia. To find out why, Michael Mosley speaks to Dr. Sim Singhrao from the University of Central Lancashire School of Dentistry. She reveals bacteria in your mouth can travel from your gums into your blood causing problems in other organs, including your brain. Meanwhile, our volunteer Lowri has a go at brushing and using interdental brushes every day to see if it's something she'd like to fit into her lifestyle. Why good oral hygiene could protect your brain and enhance your heart health! |
| Cold Shower | 20210415 | 20210418 (R4) 20210424 (R4) | Michael delves into the science of cold water immersion, revealing how just a little bit of physical stress might go a long way to improve your heart health, boost your mood and help keep colds and flu at bay. To find out more, he speaks to Professor Mike Tipton from Portsmouth University who's been researching exactly what happens in your body when you're doused with cold water, and why it might have a positive impact on your body and brain, with lasting effects. Could a cold shower be the answer to reducing stress and boosting your immune system? |
| Cook Tomatoes | 20230927 | 20231004 (R4) | Tomatoes are packed full of goodness & cooked tomatoes are even better for you! In this episode, Michael reveals how cooking your tomatoes - saut退ed, or in a sauce or soup - can reduce your blood fat levels, help your body recover from exercise, and even protect your skin from damage. It's all to do with a beneficial compound called lycopene which is released under heat. Michael speaks to Professor Richard van Breemen from Oregon State University who reveals his studies on lycopene and why cooked tomatoes can help protect against prostate cancer. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How cooked tomatoes could help your heart, your skin, and even reduce your risk of cancer. |
| Count Your Blessings | 20210606 | 20210612 (R4) | Surprisingly simple ways to boost your health and wellbeing - in one easy step. |
| Dance | 20220511 | 20220518 (R4) 20220521 (R4) 20221010 (R4) | In this episode, Michael gets out his dancing shoes & shines some light on the many benefits of dancing, revealing that dancing has been shown to be BETTER than traditional fitness exercises for improving your muscles, your balance and even the size of your brain. He speaks to professional-ballet-dancer-turned-neuroscientist Dr Julia F Christensen at the Max Planck Institute in Frankfurt, to find out how dancing can improve our balance and coordination, and trigger new connections in our brain, while our volunteer Lorne has a go at adding some disco dancing to her everyday routine. Why busting a move can enhance your fitness, your mood and the size of your brain. |
| Do A Plank | 20240124 | 20240131 (R4) | Michael adds a plank into his exercise routine and is surprised to learn of its huge benefits to our physical health. Dr Jamie O'Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, reveals how the plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting. Jamie shares his research that found these exercises, including the plank and the wall-squat, could massively reduce our blood pressure. Michael also explores how the plank can even be better than crunches or sit ups for your abs and core muscles. Our volunteer Penelope takes on the plank, excited to learn that this small addition to her fitness regime could yield great results. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How to plank your way to improve your posture, core strength and heart health. How you can plank your way to better posture, a stronger core and even lower blood pressure! |
| Do A Plank | 20240131 | Michael adds a plank into his exercise routine and is surprised to learn of its huge benefits to our physical health. Dr Jamie O'Driscoll, a Reader of Cardiovascular Physiology at Canterbury Christ Church University, reveals how the plank is a form of isometric exercise, where muscles are held still, neither stretching nor contracting. Jamie shares his research that found these exercises, including the plank and the wall-squat, could massively reduce our blood pressure. Michael also explores how the plank can even be better than crunches of sit ups for your abs and core muscles. Our volunteer Penelope takes on the plank, excited to learn that this small addition to her fitness regime could wield great results. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How to plank your way to improve your posture, core strength and heart health. How you can plank your way to better posture, a stronger core and even lower blood pressure! | |
| Drink Coffee | 20220518 | 20220525 (R4) 20220528 (R4) | Coffee drinkers rejoice! Did you know that a simple cup of coffee can improve your mood, boost your workout and even stimulate your brown fat, helping you burn calories? In this episode, Michael Mosley finds out all the benefits of our beloved bean - with research suggesting that it could help your brain and heart. What's more, if you time it right, a simple cup of coffee could help you get more out of your workout and could even change the way you break down fat. Michael speaks to Professor James Betts at the University of Bath to find out how much coffee is the best dose, and what to bear in mind when having a cup. Could a cup of coffee benefit your workout, lift your mood, and even help you burn fat? |
| Drink Green Tea | 20240117 | 20240214 (R4) 20240124 (R4) | Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea also induces calming brain waves, improves heart health and could even help delay dementia. Meanwhile, volunteer Jacqui enjoys the benefits of going green. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why green tea can boost your brain power, your mood and help your heart. Go green! How a nice cup of green tea contains polyphenols that could boost our brain power and burn off more fat. It could even reduce your risk of heart attack or stroke Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea also induces calming brain waves, improves heart health and could even help delay dementia. Meanwhile, volunteer Jacqui enjoys the benefits of going green. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why green tea can boost your brain power, your mood and help your heart. Go green! How a nice cup of green tea contains polyphenols that could boost our brain power and burn off more fat. It could even reduce your risk of heart attack or stroke |
| Drink Green Tea | 20240124 | Michael takes a break to brew up a cup of green tea, warming up to its distinctive taste and its health benefits. Dr Edward Okello, from the Human Nutrition Research Centre at the University of Newcastle, reveals how green tea can benefit our brain power and health. Green tea contains the polyphenol EGCG (Epigallocatechin Gallate) and Professor Okello explains how this polyphenol inhibits a destructive enzyme which harms our brain cells. Michael also learns that a nice hot cup of green tea also induces calming brain waves, improves heart health and could even help delay dementia. Meanwhile, volunteer Jacqui enjoys the benefits of going green. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why green tea can boost your brain power, your mood and help your heart. Go green! How a nice cup of green tea contains polyphenols that could boost our brain power and burn off more fat. It could even reduce your risk of heart attack or stroke | |
| Drink Water | 20211024 | 20211030 (R4) | Did you know that even mild dehydration can have damaging effects to your cognition, mood, and physical and mental performance? But drinking litres of plain water every day isn't necessarily the solution. In this episode, Michael debunks the many myths about how much water we should drink, and enlists the help of Dr Stuart Galloway, Professor of Exercise Physiology from the University of Stirling, to reveal how much water we need, how to avoid the negative effects of mild dehydration, and how drinking water with every meal may even help to lose weight. How a simple glass of water with every meal could boost your brainpower and energy levels. |
| Early-morning Walk | 20210404 | Michael explores the secret power of early-morning light, revealing the surprising ways it can affect your brain to boost your mood and help get a better night's sleep. But it's not just when you go that's importan | |
| Eat Beetroot | 20220420 | 20220427 (R4) 20220430 (R4) | In this episode, Michael explores the extraordinary effects of beetroot on your body and brain - from helping lower blood pressure to keeping your brain healthy as you age. He speaks to Professor Andy Jones from the University of Exeter who has found that simply drinking a shot of beetroot juice can improve your endurance during intense exercise by 16%, and finds out why these bright red jewels can have such significant benefits on your heart, your muscles and your brain. How this vibrant veg can help your heart, brain, and could even make you run faster. |
| Eat Chocolate | 20210905 | 20210911 (R4) | Could eating two squares of dark chocolate a day really help you reduce your risk of cardiovascular disease - and enhance blood flow to your brain? In this episode, Michael Mosley champions the wonders of chocolate. With the help of Professor Aed퀀n Cassidy at Queen's University Belfast, he reveals the secret ingredients behind the benefits and why we should start to embrace the bitter taste of high cocoa chocolate. Why dark chocolate is actively good for you - helping your heart and your brain. |
| Eat Some Bacteria | 20210411 | 20210417 (R4) | In this episode, Michael speaks to expert Kirsten Berding Harold, University College Cork, for all the latest science on all things good bacteria. Our willing human guinea pig Clare has a go making her own kefir at home and Michael has a go at cultivating some healthy bacteria in the form of sauerkraut - which he claims is far simpler to make at home than you might think! How fermented foods might be the key to a healthy brain, body and mind. |
| Eat Whole Grains | 20240131 | 20240207 (R4) | Michael discovers incorporating wholegrains into our diet, is a tasty swap that could really benefit our health. Wholegrains such as wholegrain pasta, bread and brown rice contain more fibre, vitamins and minerals, than refined grains. This simple swap can help reduce blood pressure, improve heart health and boost the gut microbiome. Michael talks to Dr Caleigh Sawicki, from the Brigham and Women's hospital and Harvard Medical School, whose research suggests that the fibre consumption of wholegrains can keep us fuller for longer and this slow digestion could result in a lower increase in blood sugar. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. Why choosing whole grains can help your heart, your microbiome and your blood sugar. A simple swap! How switching to wholegrain versions of your favourite foods could help you feel fuller for longer, lower your blood pressure and improve your cholesterol. |
| Eccentric Exercise | 20220427 | In this episode, Michael reveals how the part of your workout that often feels easier - running downhill after a brutal run up to the peak, or lowering down weights rather than lifting them up - is one of the quickest ways to improve your strength and enhance your workout. It's the flip side of a lot of movements you've already been focused on. To find out more, he speaks to Prof Tony Kay at the University of Northampton who delves into the bizarre benefits of Eccentric Exercise. He reveals why the muscle-lengthening phase of exercise is more effective than the muscle-contracting phas | |
| Embrace The Rain | 20231025 | 20231101 (R4) | Get that brolly out! It may feel deeply counter-intuitive - but rainy days could offer a host of health and mood-lifting benefits. Rain improves air quality, literally washing fine particulate pollution away, and rainfall also releases Geosmin, a fragrant compound which is linked with relaxation and increased serotonin levels. What's more, Professor Michael Terman, from Columbia University in New York, introduces Michael to negative air ions created after rainfall. He is researching how high levels of negative ions could potentially reduce stress, stave off depression and maybe even boost your immune system. Meanwhile, our volunteer Dennis steps outside and embraces the rain. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer:: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why striding out for a walk after rainfall could improve your mood and immune system! Michael uncovers why going for a walk on a rainy day could improve your mood and even give your immune system a boost! |
| Enjoy Oily Fish | 20220525 | 20220601 (R4) 20220604 (R4) | In this episode, Michael speaks to nutritional neuroscientist Dr Simon Dyall from the University of Roehampton to get to the bottom of the many benefits behind oily fish and Omega-3s. He finds out how consuming Omega-3 could affect your mood, your brain and even your walking speed! They discuss the different types of oily fish, other sources of Omega-3 fatty acids, revealing why these fatty acids are so important. How oily fish can boost your heart, reduce inflammation and even help stave off dementia. |
| Enjoy Olive Oil | 20240404 | 20240411 (R4) 20240413 (R4) | Michael Mosley discovers that enjoying more olive oil in your daily diet can come with a whole host of surprising benefits, including protecting your brain, improving your memory and reducing chronic inflammation. The Mediterranean diet has been shown to be one of the healthiest in the world, and a major component of this is olive oil. Dr Bill Mullen from the University of Glasgow tells Michael about his recent research, which found that two tablespoons of olive oil a day can significantly reduce biological markers of heart disease. Meanwhile our volunteer Ellen, an avid home cook, reaps the benefits of switching to olive oil. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How a glug of olive oil can protect your heart, boost your brain, and help you live longer Michael Mosley reveals surprisingly simple tips to improve your health and wellbeing. Michael discovers how olive oil, which is rich in oleic acid and polyphenols, can help to reduce your risk of heart disease, improve your memory and even extend your life. Surprisingly simple ways to boost your health and wellbeing - in one easy step. |
| Exercise Less, More Often | 20210912 | 20210918 (R4) | It can be hard to fit a full workout into every day - but it turns out you really don't need to! In this episode, Michael enlists the help of Marie Murphy, Professor of Exercise and Health at Ulster University, to explore why doing short bursts of exercise can actually be more beneficial than a hard gym session. A brisk 10-minute walk here, taking the stairs there, and it really does add up. How small chunks of exercise across your day could be better than one long gym session. |
| Exercise Special , With Prof Marie Murphy | 20231220 | 20240103 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Exercise Special, we hear from Marie Murphy – Professor of Exercise and Health at Ulster University and leading expert in physical fitness and lead scientist advising on the UK physical activity guidelines. We hear the top tips that Professor Murphy swears by to get maximum fitness for minimum effort. Could exercising in short bouts be better for you? Why should we all be building muscle over 30? And could the way you walk change your life? And as this is a Just One Thing special, Michael ends the interview by asking Professor Murphy for the single most effective health hack for keeping in shape. Series Producer: Dom Byrne Exec Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How to keep in shape - in a few simple tips - with Professor Marie Murphy. How to keep in shape in a few simple tips. Professor Marie Murphy reveals her top hacks for keeping physically active. Michael Mosley with a special series of six in-depth interviews. |
| Food Special With Tim Spector | 20230703 | 20230904 (R4) | Professor Tim Spector, a leading expert on nutrition and gut health, takes Michael Mosley through his top food and nutrition tips, sharing stories from his life and research along the way. Joined by an audience at the Hay Festival, Michael learns what happened the time Tim convinced his son to eat an ultra-processed food diet for two weeks and the surprising ways your gut influences your immune system. Tim, who is professor in epidemiology at King's College London, shares the shocking moment he realised that even as a doctor, he was on track for major health problems, and how he took control over his diet and his health - and how you can, too. Tim also reveals what cutting edge science shows about how you should be eating to benefit your health and wellbeing. Prof Tim Spector's top tips on what to eat to maximise health and wellbeing. |
| Get An Early Night | 20240207 | 20240214 (R4) | Michael discovers his long-time penchant for an early night could have some real health benefits. If you are someone who could go to sleep earlier and simply put it off with an extra episode or phone scrolling, Michael recommends going to bed an hour earlier than normal because getting enough sleep deeply impacts your brain, protecting against depression and other neurological problems. Professor Esra Tasali at the University of Chicago's Sleep Centre, shares her research that sleeping an extra hour a night has been found to have an incredible effect on our appetite, reducing cravings often linked to weight gain. Our volunteer Dylan, who is very health and exercise conscious, is surprised to find a little more sleep every night could benefit his fitness routine. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How getting an early night could boost your brain, your heart and help you lose weight. Lights out! How tucking into bed an hour earlier than usual could help you boost your mood, protect your brain from disease, and regulate your appetite. |
| Get An Early Night | 20240214 | Michael discovers his long-time penchant for an early night could have some real health benefits. If you are someone who could go to sleep earlier and simply put it off with an extra episode or phone scrolling, Michael recommends going to bed an hour earlier than normal because getting enough sleep deeply impacts your brain, protecting against depression and other neurological problems. Professor Esra Tasali at the University of Chicago's Sleep Centre, shares her research that sleeping an extra hour a night has been found to have an incredible effect on our appetite, reducing cravings often linked to weight gain. Our volunteer Dylan, who is very health and exercise conscious, is surprised to find a little more sleep every night could benefit his fitness routine. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How getting an early night could boost your brain, your heart and help you lose weight. Lights out! How tucking into bed an hour earlier than usual could help you boost your mood, protect your brain from disease, and regulate your appetite. | |
| Get Fit With Hiit | 20240404 | 20240406 (R4) | There's no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How a quick HIIT workout can burn calories, boost brainpower and help you live longer. Michael Mosley reveals surprisingly simple tips to improve your health and wellbeing. Why high intensity bursts of exercise might be the most time-efficient way to reap the rewards of exercise - from crunching calories to boosting brainpower. |
| Get Gardening | 20240306 | 20240313 (R4) | Michael dons some gardening gloves and gets grubby. It's no surprise that digging, hoeing and heaving bags of soil around is great for our physical fitness. But Michael learns how gardening can also impact our microbiome from Dr Hannah Holscher at the University of Illinois Urbana-Champaign. She explores how gardening can boost the gut microbiome, benefitting our health and wellness. Our volunteer Caspar, tests his green fingers by growing some kitchen herbs and visiting a community garden. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How gardening could be good for your mood, your brain and your gut microbiome. Michael gets his hands dirty and gives gardening a go. Gardening can not only be a great form of exercise, it can improve your memory, lift your mood and even boost your gut biome. |
| Get Gardening | 20240313 | Michael dons some gardening gloves and gets grubby. It's no surprise that digging, hoeing and heaving bags of soil around is great for our physical fitness. But Michael learns how gardening can also impact our microbiome from Dr Hannah Holscher at the University of Illinois Urbana-Champaign. She explores how gardening can boost the gut microbiome, benefitting our health and wellness. Our volunteer Caspar, tests his green fingers by growing some kitchen herbs and visiting a community garden. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How gardening could be good for your mood, your brain and your gut microbiome. Michael gets his hands dirty and gives gardening a go. Gardening can not only be a great form of exercise, it can improve your memory, lift your mood and even boost your gut biome. | |
| Get Skipping | 20240228 | 20240306 (R4) | It's time to dig out that skipping rope, as Michael learns that the popular childhood pastime could have big benefits for health and wellbeing, especially as we get older. Professor Urs Granacher from the University of Freiburg, shares how skipping is a form of jumping exercise, which could help increase not just our speed, but could also help us age healthily. These exercises help increase muscle power and can also strengthen our bones. Our volunteer Shona, a new mum based in Shetland, uses skipping as an excuse to get outside. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How skipping could improve your muscle power and strengthen your bones Grab that skipping rope! That childhood pastime can be great fun, and it's a form of jumping exercise, which can help strengthen your bones and keep you moving well as you age. |
| Get Skipping | 20240306 | It's time to dig out that skipping rope, as Michael learns that the popular childhood pastime could have big benefits for health and wellbeing, especially as we get older. Professor Urs Granacher from the University of Freiburg, shares how skipping is a form of jumping exercise, which could help increase not just our speed, but could also help us age healthily. These exercises help increase muscle power and can also strengthen our bones. Our volunteer Shona, a new mum based in Shetland, uses skipping as an excuse to get outside. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How skipping could improve your muscle power and strengthen your bones Grab that skipping rope! That childhood pastime can be great fun, and it's a form of jumping exercise, which can help strengthen your bones and keep you moving well as you age. | |
| Get Some Houseplants | 20211010 | Not only do they look good, but surprising research is revealing the health benefits of houseplants. In this episode, Michael Mosley explores the science, discovers which houseplants have the biggest impact, and reveals just how many you need in a room to feel the effects. Michael speaks to Dr Tijana Blanusa of the Royal Horticultural Society, to explore the science behind how houseplants can not only improve productivity and cognition at work, they can also improve air quality, helping you literally breathe easier. Why houseplants may help your productivity, brain power and improve the air you breathe. | |
| Get Some Sun | 20210826 | 20210829 (R4) | In this episode, Michael reveals the power of the sun's rays to lower blood pressure and improve your mood, bones, muscles and immune system. He challenges TV presenter Mehreen Baig to sunbathe herself healthy, and speaks to Professor Ann Webb at the University of Manchester to shed new light on how going out in the middle of the day is the best way to boost your Vitamin D, and how to do it safely depending on your skin type. How sunbathing can improve your heart, mood and immune system. With Mehreen Baig. |
| Green Spaces | 20210509 | 20210515 (R4) | Michael explores the science behind the soothing power of nature, revealing how nature not only makes us feel good in the moment, but how it also has a more lasting effect on our stress levels and our mental health. Michael speaks to Professor Ming Kuo at the University of Illinois at Urbana-Champaign, who has been looking into the surprising ways nature could be having an effect on your immune system and mind. They discuss everything from mood boosting microbes in the soil, to the aromatic chemicals released by plants that could be enhancing your immune system. How spending time in nature could improve your immune system and reduce stress. |
| Happiness Special , With Dr Rangan Chatterjee | 20231206 | 20240101 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Happiness Special we hear from Dr Rangan Chatterjee - GP, host of successful podcast “Feel Better, Live More ? and author of numerous best-selling books including “Happy Mind, Happy Life ?. We hear the top tips that Dr Chatterjee swears by to improve and maintain good mental health and wellbeing. Could talking to strangers make you more content? Would eliminating choice reduce stress and improve your wellbeing? Is changing your relationship with technology the key to improving your life? And as this is a Just One Thing special, Michael ends the interview by asking Dr Chatterjee for his single most effective health hack for a happier life. Series Producer: Dom Byrne Exec Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How to be happy - in a few simple tips - with Dr Rangan Chatterjee. How to be happy in a few simple tips. Dr Rangan Chatterjee reveals his top hacks for a positive life. And as this is a Just One Thing special, Michael ends the interview by asking Dr Chatterjee for the one single most effective health hack for the best way to be happy. How to be happy in a few simple tips - with Dr Rangan Chatterjee. How to be happy in a few simple tips - Dr Rangan Chatterjee reveals his top hacks for a positive life. |
| Have A Cup Of Tea | 20230920 | Michael gets cosy with a cuppa to find out how drinking tea can boost your heart health, reduce stress and may even benefit your bones! With the help of Professor Andrew Steptoe, Head of Behavioural Science at University College London, Michael learns the surprising benefits of ordinary tea. They discuss the benefits of bioactive compounds in tea, including L-theanine and polyphenols. A tasty brew can not only help you recover from stress, it can even benefit your heart health and reduce inflammatio | |
| Have A Laugh | 20231101 | 20231108 (R4) | Laughter really is good medicine. From releasing pain-killing endorphins to improving your memory, laughter can have many benefits on your body and brain - it's even been shown to boost “gamma ? brainwaves, which are associated with higher level brain processes, like learning and memory. In this episode, Michael shares a chuckle with cardiologist Professor Michael Miller from the University of Pennsylvania in the US to discuss how laughter can help your heart health, keep your blood vessels young, and be the antidote to stress. Meanwhile, our volunteer Manpreet enjoys the benefits of a glorious cackle. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How a daily dose of laughter can sharpen your memory, reduce stress, and help your heart. Michael reveals how a good belly laugh boosts your memory, reduces pain and keeps your blood vessels healthy. |
| Have A Laugh | 20231108 | Laughter really is good medicine. From releasing pain-killing endorphins to improving your memory, laughter can have many benefits on your body and brain - it's even been shown to boost `gamma` brainwaves, which are associated with higher level brain processes, like learning and memory. In this episode, Michael shares a chuckle with cardiologist Professor Michael Miller from the University of Pennsylvania in the US to discuss how laughter can help your heart health, keep your blood vessels young, and be the antidote to stress. Meanwhile, our volunteer Manpreet enjoys the benefits of a glorious cackle. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How a daily dose of laughter can sharpen your memory, reduce stress, and help your heart. | |
| Hot Bath | 20210530 | In this episode, Michael takes a long soak in the bath, and explores why it might be good for our heart, metabolism and sleep. He speaks to one of the UK's leading sleep experts, Professor Jason Ellis, Director of the Northumbria Sleep Centre, to find out why a hot bath a couple of hours before bed can help us get to sleep. They discuss the interplay of responses in your brain and body that work together to get your body ready for rest - and why a hot bath one to two hours before bed can help kick start the proces | |
| Inflammation Special , With Prof Janet Lord | 20240110 | 20240112 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Inflammation Special, we hear from Janet Lord, who is Professor of Immune Cell Biology at the Institute for Inflammation and Ageing at Birmingham University. We hear the top tips that Professor Lord swears by to reduce the damaging effects of inflammation on our body. How can simply moving your muscles make anti-inflammatory chemicals? Why could how much you eat be important? And what should you be eating to help reduce inflammation? And as this is a Just One Thing special, we'll end each interview by asking Professor Lord for the one single-most effective health hack to reduce inflammation. Producer: Dom Byrne Exec Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How to reduce inflammation - in a few simple tips - with Professor Janet Lord. How to reduce inflammation in a few simple tips. Professor Janet Lord reveals her top hacks to stay healthy as we get older. Michael Mosley with a special series of six in-depth interviews. Surprisingly simple ways to boost your health and wellbeing - in one easy step. |
| Intelligent Exercises | 20210502 | 20210508 (R4) | In this episode, Michael reveals the best exercises you can do - to help your heart and your brain. He now does press ups every morning - having discovered research that shows being able to do 10 could help you live longer, and doing 40 nearly doubles your protection against heart disease. But strength exercises can do more than just improve your muscle tone and heart. Michael speaks to Professor Damian Bailey at University of South Wales who's been researching the effects of exercise on your brain. He's discovered that one of the best exercises you can do to boost your brain power is the simple squat. Michael discovers how many and how long you need to do them for to get the best benefit - and it's surprisingly little! How strength exercises could boost your brain power and cut your risk of heart disease. |
| Learn A New Skill | 20210425 | 20210501 (R4) | From easing your nerves to improving concentration, in this episode Michael explores the hidden brain benefits of taking up a new hobby. He finds out why learning a new skill is one of the best things you can do for mental agility and speaks to Professor Alan Gow at Heriot-Watt University to discover the best - and most fun - ways to keep your brain active, and how taking on a new challenge could help build new connections in your brain, whatever your age! How picking up a new skill can lead to a sharper, clearer and happier mind. |
| Lift Some Weights | 20230215 | 20230222 (R4) 20230913 (R4) | Lifting weights is obviously great for your strength, but it can also boost your brain power, improve your immune system, and even reverse signs of cellular ageing. Michael enlists Jenny, a self-confessed weight-lifting novice, to try strength training at home using milk bottles and a sturdy rucksack. He speaks to Dr. Teresa Liu-Ambrose at the University of British Columbia, Canada, who has recently found that strength training can lead to better memory. She reveals how activating your muscles can release special chemicals called myokines which, astonishingly, can travel around the body and cross your blood-brain-barrier where they can have beneficial effects on your brain. Can building muscles boost your brain, enhance immunity and reverse signs of ageing? |
| Listen To Music | 20231115 | 20231122 (R4) | Bring on the tunes! In this episode, Michael explores the power of music, from reducing pain to forging strong family relationships. Neuroscientist Dr Psyche Loui from Northeastern University in Boston reveals how just eight weeks of music listening can change activity in the brain, impacting our reward centres in our brain, and why this could be important for healthy ageing. Our volunteer Roberta has a go at “mindful ? music listening with an eclectic range of music from Bollywood music to opera. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why hearing your favourite tunes can improve mood, reduce pain and benefit your brain! Michael explores why simply listening to music can improve your mood, lead to stronger relationships, reduce pain, and even alter connections in your brain. |
| Meditate | 20220601 | 20220608 (R4) 20220611 (R4) 20221113 (R4) | In this episode, Michael uncovers the secret of mindfulness - how just a short mindful meditation a day can enhance your mood, your immune system and your brain. Our willing volunteer Peter has a go at ten days of daily mindfulness practice, and Dr Sara Lazar from Harvard University expertly guides Michael through the mechanisms by which meditation can train your attention, improve working memory, and even rewire your response to physical pain. Why mindfulness practice can improve your focus, immune system and reduce stress and pain. |
| Nibble Some Nuts | 20230222 | 20240320 (R4) 20230301 (R4) | Nuts are a rich source of fibre and polyphenols. They are also very high in fats and calories, but studies have shown that eating these bite-sized snacks won't add to your waistline. These nutrient powerhouses could also help slow-down the ageing process. Research has found that walnut eaters live, on average, over a year longer than those who don't. What's more, adding nuts to your diet can help your brain! Michael Mosley is joined by Dr Sze-Yen Tan from Deakin University in Australia who reveals how eating nuts can benefit the brain, and why eating moderate amounts of nuts won't add to your waistline. A recent study of his found that people who ate nuts performed better in cognitive tests and had improved short-term memory. Meanwhile, our volunteer Emma swaps out her usual snack for a handful of mixed nuts! Why eating nuts can reduce your waistline, help your heart and give your brain a boost. Packed full of good fats, protein, fibre and polyphenols, nuts can help trim your waistline, keep your blood vessels healthy, and boost your brain. Nuts are a rich source of fibre and polyphenols. They are also very high in fats and calories, but studies have shown that eating these bite-sized snacks won't add to your waistline. These nutrient powerhouses could also help slow-down the ageing process. Research has found that walnut eaters live, on average, over a year longer than those who don't. What's more, adding nuts to your diet can help your brain! Michael Mosley is joined by Dr Sze-Yen Tan from Deakin University in Australia who reveals how eating nuts can benefit the brain, and why eating moderate amounts of nuts won't add to your waistline. A recent study of his found that people who ate nuts performed better in cognitive tests and had improved short-term memory. Meanwhile, our volunteer Emma swaps out her usual snack for a handful of mixed nuts! Why eating nuts can reduce your waistline, help your heart and give your brain a boost. |
| Play An Instrument | 20240411 | 20240418 (R4) 20240420 (R4) | Humans have been making music for thousands of years, but for Michael Mosley and our volunteer Matthew, the musical journey is only just beginning. Playing a musical instrument has been shown to strengthen your memory and lift your mood. It can even reduce chronic inflammation. Dr Sofia Seinfeld from the Open University in Catalonia tells Michael why it's never too late to start making music, and how it can enhance your cognitive abilities by activating regions of the brain associated with motor co-ordination and the processing of emotions. Meanwhile, Matthew gets to grips with the ukulele to see if he can master a tune and boost his wellbeing. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why learning a musical instrument can improve your memory and your immune system. Michael Mosley reveals surprisingly simple tips to improve your health and wellbeing. Michael explores the surprising benefits of learning to play a musical instrument. It can lower inflammation, lift your mood and strengthen your memory. |
| Play Video Games | 20210926 | 20211002 (R4) | Do you struggle with multi-tasking, filtering out distractions, and prioritising your to-do list? Believe it or not, video gaming might help. In this episode, Michael Mosley enters the world of gaming to find out how it can benefit our brains! He enlists the help of cognitive neuroscientist Professor Daphn退 Bavelier to find out how, to Michael's surprise, video games could actually help improve our vision and what types of features we should look out for when we play... How video games can make your mind sharper, faster and even improve your eyesight. |
| Practise Pilates | 20231011 | 20231018 (R4) | It's a low-impact, low-intensity exercise that can make you stronger, more flexible, and benefit your posture and balance. It's proven to reduce lower back pain and it can even enhance your exercise performance! No surprise that tennis star Andy Murray uses it in his training routine. In this episode, Pilates expert Professor Ruth Melo from the University of San Paulo reveals all about the benefits of Pilates on our cardiovascular endurance, core strength and healthy ageing. Meanwhile, Michael challenges keen tennis player Rambali to take up Pilates and see if he can improve his serve. New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer:: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How simple exercise can improve your posture, mood, and exercise performance. Michael Mosley explores how Pilates exercises can boost your mood, help reduce back pain and improve your sports performance. |
| Put Your Phone Down | 20230201 | 20230208 (R4) 20230830 (R4) | Most of us in the UK use our phones for over three hours/day! They are incredibly useful - but using them just a little bit less can have big benefits for your health and wellbeing. Studies have shown that reducing your phone use by one hour each day can reduce symptoms of depression and anxiety. It can also increase life satisfaction, reduce smoking and enhance physical activity levels. On top of that, limiting social media use to 30 minutes a day has been found to reduce feelings of loneliness. But if you can't bear doing any of that, just putting your phone out of sight whilst you're doing something can have significant benefits. Michael Mosley speaks to Dr Adrian Ward from the University of Texas at Austin who has found that just the sight of your phone can have a powerful impact on your cognition. He finds out about the alluring pull of our phones on our brains (which can attract our attention even when they're off), and why multitasking is a myth! How simply putting your phone away can boost brain power, wellbeing - and reduce pain! |
| Reach Out | 20230111 | 20230118 (R4) 20230809 (R4) | It turns out having friends has big benefits for your health. Fascinating research shows social contact can boost your immune system and your brain power. In this episode, Michael Mosley is joined by Professor Pamela Qualter from Manchester University, who explains how reaching out in the simplest of ways - from sending a simple text to helping your neighbours - can significantly reduce loneliness levels, helping you feel more connected and a part of a community. People appreciate being contacted much more than you think. So, the next time you wonder whether to reach out to a friend - just do it. Reach out to others! How social relationships can keep your brain young and lower stress. |
| Read | 20220608 | 20220615 (R4) 20220618 (R4) 20220920 (R4) | In this episode, Michael enters the world of creative fiction to discover how simply reading a story for half an hour a day can bring big benefits to your body and brain - from reducing stress and helping stave off depression, to strengthening your social skills and even helping you live longer! With the help of Professor Raymond Mar from York University in Toronto, Canada, Michael discovers why reading for pleasure could have such a significant impact on overall health and longevity, and delves into research revealing the unique benefits of reading narrative fiction. How reading stories can boost your brain, your social skills and help fight depression. |
| Reheat Pasta | 20231018 | 20231025 (R4) | Load up on those leftovers - because it's surprisingly easy to make your bowl of pasta better for you! In this episode, Michael uncovers how reheating carb-heavy foods actually boosts the resistant starch in them. Resistant starch is a healthy carb that can benefit your gut, reduce blood sugar spikes and lower your cancer risk. Dr Darrell Cockburn, Assistant Professor of Food Science from Penn State University, reveals how these carbs can benefit your microbiome. They discuss why reheating leftovers can not only reduce food waste, but also make your food more nutritious than the original dish! New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How leftover carbs can improve cholesterol, reduce sugar spikes and boost gut health. How reheating pasta converts those carbs into resistant starch - a healthy carb that can benefit your gut, improve cholesterol levels, and even help protect against cancer. |
| Sing | 20211003 | 20211009 (R4) | Ever noticed how good singing makes you feel? In this episode, Michael is joined by comedian Sindhu Vee to embrace the joys - and health benefits - of singing on the top of your voice. He finds out all about its unique mood-lifting ability and how singing can produce similar effects to cannabis. He speaks to Dr Daisy Fancourt to find out about her research on revealing how singing can boost your immune system and how it could help treat chronic pain. How belting out tunes gives a natural high and helps reduce inflammation. With Sindhu Vee |
| Sleep Special , With Prof Russell Foster | 20231213 | 20240102 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Sleep Special, we hear from Professor Russell Foster - Director of the Sleep and Circadian Neuroscience Institute at the University of Oxford and one of the world's leading researchers on what makes our body clocks tick. We hear the top tips that Professor Foster lives by to improve the way we sleep and live. How many hours do we really need to ensure a refreshing slumber? What is our chronotype and can we adapt it? And what are the dos and don'ts of sleep hygiene that we should all follow? And as this is a Just One Thing special, we'll end each interview by asking Professor Foster for the one single most effective health hack to get a good night's rest. Producer: Dom Byrne A BBC Studios production for BBC Sounds / BBC Radio 4. How to harness the power of sleep - with Professor Russell Foster. How to harness the power of sleep - Professor Russell Foster reveals his top tips for getting a good night's sleep. Series Producer: Dom Byrne |
| Snack Smartly | 20240221 | 20240228 (R4) | We are a nation of snackers and we tend to get a whopping 25% of our daily calories from our snacks. But surprisingly, snacking isn't necessarily bad for our health. Dr Sarah Berry at Kings College London explores a pragmatic approach to snacking, and tells Michael how what you snack on and when you snack has the greatest impact on your health. You don't have to stop snacking - just snack smartly by swapping in some less-processed options. Our volunteer Denise, a hotel facilities manager from Liverpool, tries to reap the benefits of better snacks. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How to snack smartly, to improve your mental health, reduce cravings and help weight loss. Switch up your snacks! Michael reveals some top tips to help you snack smartly. Simple snack swaps to improve your mental health, reduce your calorie intake and reduce cravings. |
| Stand On One Leg | 20210516 | 20210522 (R4) | In this episode, Michael is reborn as a one legged yogi to reveal why the one leg stance is one the best thing you can do for a longer and more active life. He speaks to Professor Dawn Skelton at Glasgow Caledonian University, to find out what happens to your balance as you get older, why our balance is getting worse with each generation, and how regularly making yourself wobble could help improve your body and your brain. How challenging your balance could build you a confident core and maybe even a longer life |
| Stand Up | 20211031 | 20211106 (R4) | We are sitting more than ever before - and our sedentary lives are having a big impact on our long-term health. In this episode, Michael stands up to the allure of the couch and reveals the science behind how just standing up - without even doing any exercise - can burn more calories and lower blood sugar levels. With Dr John Buckley, Michael explores how the experience of astronauts in space proves how important the force of gravity is on our bodies - and how standing up can help keep our bones and muscles strong. Why standing up could be the best thing you can do, for your body, mood and metabolism. |
| Stay Young Special , With Prof Andrew Steptoe | 20231227 | 20240104 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Stay Young Special, we hear from Professor Andrew Steptoe, Head of Behavioural Science and Health at University College London, who leads the English Longitudinal Study of Ageing (ELSA). We hear the top tips that Professor Steptoe swears by to keep youthful. How can having a sense of purpose keep you genetically young? Why can feeling younger make you physically youthful? And how can your social life keep you in your prime? And as this is a Just One Thing special, we'll end each interview by asking Professor Steptoe for the one single most effective health hack to help you stay young. Producer: Dom Byrne Exec Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How to stay young - in a few simple tips - with Professor Andrew Steptoe. How to stay young in a few simple tips. Professor Andrew Steptoe reveals his top hacks to keep youthful. Michael Mosley with a special series of six in-depth interviews. |
| Swap Out Sugar | 20230104 | 20230111 (R4) 20230407 (R4) 20230802 (R4) | Cutting back on free sugars can not only do wonders for your waistline and your oral hygiene, surprising research shows it could also improve your memory and help your brain. But it can be hard to resist those sugar cravings! In this episode, Michael Mosley is joined by Dr Evelyn Medawar from the Max Planck Institute for Human Cognitive and Brain Sciences, who has been studying the effects of our gut microbiome on our eating preferences, and reveals a potential tip to help crack sugar cravings. The secret lies in dietary fibre, like that found in fruit. So, trade your sweet treats for fruit and learn how this healthy switch can transform your brain, biome and your life. Why swapping out sugar for fruit can boost your mood, memory and may even reduce cravings |
| Swim | 20230920 | 20230927 (R4) | Michael Mosley ventures to his local pool and the sea to explore the unique benefits of going for a swim - from improving memory and mental agility, to boosting longevity. Professor Hirofumi Tanaka, from the University of Texas at Austin, reveals why water-based exercises like swimming are especially good for improving the elasticity of your blood vessels and a new way to exercise in the pool. There really seems to be something special about being in the water that can help your heart, improve joint pain and even boost your brain. Surprisingly, water-based exercise can be more beneficial than land-based exercises! New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why going for a swim is so good for your blood vessels, your joints and mental agility! |
| Take A Break | 20220622 | 20220629 (R4) 20220702 (R4) 20220708 (R4) | In this episode, Michael reveals why adding regular breaks to your day can benefit your body, your mind and even your productivity. What's more, if you allow your mind to wander freely during your breaks - no social media! - the benefits are even greater. Michael speaks to cognitive neuroscientist Professor Moshe Bar from Bar-Ilan University in Tel Aviv to find out exactly what goes on in our brains when we allow our minds to wander, and why it could be a good thing for mood, problem solving and creativity. Why taking a break can improve your eye health, boost focus and enhance creativity. |
| Take A Breath | 20210523 | 20210529 (R4) | In this episode, Michael reveals how slowing down and focusing on your breath can have a wide-reaching effect on your body and brain - from reducing pain, to improving concentration. He speaks to psychologist and neuroscientist Professor Ian Robertson, from Trinity College Dublin, who's discovered how taking just a couple of seconds to control your breath can act as a powerful reset button for your brain. How learning to control your breath can lower anxiety and enhance your decision making. |
| Take A Nap | 20220504 | 20220511 (R4) 20220514 (R4) | Michael reveals how getting some shut-eye during the day could boost your memory and your heart health - and even help your productivity! Research reveals that a simple daily nap could slash your risk of heart attack by half, and have a noticeable impact on your brain, by helping improve your emotional control and boosting memory. In this episode, our volunteer Caroline catches some Zzzs in between work meetings, while nap expert Dr Sara Mednick delves into the different stages of sleep, telling Michael when to nap, and for how long, for the greatest benefit. How an afternoon siesta could help your blood pressure, productivity and memory. |
| Take Vitamin D | 20240110 | 20240213 (R4) 20240117 (R4) | During the winter months, here in the UK, days are short and there isn't enough sunlight for most of us to make the vitamin D we need. Taking a tiny vitamin D supplement is a minute change that could have a huge impact on our health. Professor David Llewellyn from Exeter University explains to Michael that vitamin D helps clear abnormal proteins, such as amyloid plaques and tau, from the brain, which may help protect you from dementia. Having enough vitamin D can also boost your immune systems, making that common cold easier to recover from. It could even lift your mood! Volunteer Baljit tries making vitamin D a habit. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How vitamin D can boost your immune system and help your brain. Michael discovers how taking a daily vitamin D supplement could help boost your immune system, while helping your brain to prevent depression and to ward off dementia. During the winter months, here in the UK, days are short and there isn't enough sunlight for most of us to make the Vitamin D we need. Taking a tiny Vitamin D supplement is a minute change that could have a huge impact on our health. Professor David Llewellyn from Exeter University explains to Michael that Vitamin D helps clear abnormal proteins, such as amyloid plaques and tau, from the brain, which may help protect you from dementia. Having enough vitamin D can also boost your immune systems, making that common cold easier to recover from. It could even lift your mood! Volunteer Baljit tries making Vitamin D a habit. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How Vitamin D can boost your immune system and help your brain. Michael discovers how taking a daily Vitamin D supplement could help boost your immune system, while helping your brain to prevent depression and to ward off dementia. |
| Think Yourself Stronger | 20211017 | Pumping iron in the gym is the only way to improve strength, right? Wrong. In this episode, Michael explores the power of the mind to boost strength by up to 24%... Our willing human guinea pig Tom has a go at improving his goal-shooting skills with his mind, and Michael speaks to cognitive neuroscientist Dr Helen O'Shea to reveal how your thoughts can influence your muscles and why it's surprisingly similar to doing the actual thing. How to increase your strength - without moving a muscle. | |
| Track Your Exercise | 20240214 | 20240221 (R4) | Tracking your exercise is a simple and surprisingly effective way to motivate you to move more. Most of us own an exercise tracker, whether it's the fitness app on our phone or a special bit of kit on our wrist. But how do they make us more active? Professor Carol Maher, from the University of Southern Australia, has found wearing an activity tracker really can encourage more physical activity. She tells Michael how the instant feedback allows people to take control of their activity levels. Michael learns the extra movement a tracker encourages can really help improve your brain power and reduce your risk of certain cancers and type 2 diabetes. Volunteer Rumbi opens her fitness app and steps out to see if it really works. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How simply tracking your exercise could help you move more and improve your health Michael explores how simply tracking your exercise can motivate you to increase your physical activity, which could improve your mental health and reduce your risk of diabetes. |
| Track Your Exercise | 20240221 | Tracking your exercise is a simple and surprisingly effective way to motivate you to move more. Most of us own an exercise tracker, whether it's the fitness app on our phone or a special bit of kit on our wrist. But how do they make us more active? Professor Carol Maher, from the University of Southern Australia, has found wearing an activity tracker really can encourage more physical activity. She tells Michael how the instant feedback allows people to take control of their activity levels. Michael learns the extra movement a tracker encourages can really help improve your brain power and reduce your risk of certain cancers and type 2 diabetes. Volunteer Rumbi opens her fitness app and steps out to see if it really works. Series Producer: Nija Dalal-Small Science Producer: Catherine Wyler Researcher: Sophie Richardson Researcher: Will Hornbrook A BBC Studios production for BBC Sounds / BBC Radio 4. How simply tracking your exercise could help you move more and improve your health Michael explores how simply tracking your exercise can motivate you to increase your physical activity, which could improve your mental health and reduce your risk of diabetes. | |
| Try Flax Seeds | 20240425 | Michael Mosley gets his flax fix, as he finds out how flax seeds, also known as linseeds, can protect your heart, reduce your blood sugar levels, and might even keep your skin feeling smooth and hydrated! With the help of Dr Grant Pierce from the University of Manitoba in Canada, Michael learns about the key components of flaxseed, including alpha-linolenic acid, and how they contribute to its array of impressive benefits. Through his research, Grant has demonstrated that daily flaxseed can lower your blood pressure and cholesterol, reducing your chance of a heart attack or stroke by a remarkable 50%! Meanwhile, our volunteer Rena finds flaxseed a welcome addition to her diet. Series Producer: Nija Dalal-Small Editor: Zoë Heron A BBC Studios production for BBC Sounds / BBC Radio 4. Why feasting on flaxseeds could reduce inflammation, blood pressure and benefit your skin Michael Mosley reveals surprisingly simple tips to improve your health and wellbeing. Get your flax fix! Michael investigates how adding flaxseeds to your daily diet can lower your blood pressure and cholesterol, as well as keeping your skin smooth and hydrated. | |
| Try Some Turmeric | 20230301 | 20240327 (R4) 20230308 (R4) | Turmeric is a close relative of ginger – it has a similar knobbly root-like stem. The golden-hued powder of turmeric adds colour and flavour to food, but it's also been linked to some surprising health benefits. As well as helping with wound healing and skin conditions, it's been linked to better brain health. Michael Mosley speaks to Dr. Benny Antony from the University of Tasmania in Australia who has found that turmeric extract was as effective as ibuprofen to reduce pain levels. Meanwhile, our volunteer Yu She cooks up a storm with chicken korma and turmeric pancakes. Can turmeric boost your mood and memory, reduce inflammation and act as a painkiller? Michael Mosley reveals the beneficial compound in turmeric that could boost your memory, and help fight off the pain of arthritis. Turmeric is a close relative of ginger - it has a similar knobbly root-like stem. The golden-hued powder of turmeric adds colour and flavour to food, but it's also been linked to some surprising health benefits. As well as helping with wound healing and skin conditions, it's been linked to better brain health. Michael Mosley speaks to Dr. Benny Antony from the University of Tasmania in Australia who has found that turmeric extract was as effective as ibuprofen to reduce pain levels. Meanwhile, our volunteer Yu She cooks up a storm with chicken korma and turmeric pancakes. Can turmeric boost your mood and memory, reduce inflammation and act as a painkiller? |
| Try Tai Chi | 20230118 | 20230125 (R4) 20230816 (R4) | If you're looking to add more exercise into your lifestyle why not consider Tai Chi. It's an ancient Chinese martial art - it's sometimes called `meditation in motion`. It's a series of different postures that gently flow into each other in slow movements. One of the big benefits to Tai Chi is that it can significantly enhance the activity of our immune system. And although it looks gentle, it can be a surprisingly good workout! Michael Mosley speaks to Dr. Parco Siu from the University of Hong Kong, who has been studying the health benefits of Tai Chi for over a decade. His research has revealed that Tai Chi can lead to faster brain benefits than other exercises. He also found that Tai Chi was as effective as conventional exercise like moderate-intensity aerobic exercise or muscle strengthening activities for reducing body weight and visceral fat! Tai Chi videos: BBC - The Taste of Tai Chi Challenge: https://bit.ly/40IFshI NHS - Tai Chi videos: https://bit.ly/3AyiUFO How Tai Chi can boost your immune system, rewire your brain and even reduce visceral fat. |
| Walk Backwards | 20231108 | 20231115 (R4) | Step out - backwards! The Chinese have a saying that 100 steps backwards are worth 1000 steps forward - and they might be onto something! It may look bizarre to onlookers, but Michael delves into the research and finds some surprising benefits. It's been used for decades in rehabilitative physical therapy, and recent research reveals that it could even boost memory - by giving your brain a workout! Michael also speaks to biomechanics expert and champion of backwards walking, Professor Janet Dufek from the University of Nevada, Las Vegas, whose research suggests that walking backwards could help with lower back pain. They discuss why walking backwards is so beneficial for our muscles and how to do it safely. Volunteer Nina takes her daughter with her for a backward stroll - and gets a laugh out of it! New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How this exercise trick could improve your balance, waistline and reduce lower back pain! It might look a bit strange, but surprising research reveals the benefits of backwards walking - from reducing back pain to boosting memory. |
| Walk Backwards | 20231115 | Step out - backwards! The Chinese have a saying that 100 steps backwards are worth 1000 steps forward - and they might be onto something! It may look bizarre to onlookers, but Michael delves into the research and finds some surprising benefits. It's been used for decades in rehabilitative physical therapy, and recent research reveals that it could even boost memory - by giving your brain a workout! Michael also speaks to biomechanics expert and champion of backwards walking, Professor Janet Dufek from the University of Nevada, Las Vegas, whose research suggests that walking backwards could help with lower back pain. They discuss why walking backwards is so beneficial for our muscles and how to do it safely. Volunteer Nina takes her daughter with her for a backward stroll - and gets a laugh out of it! New episodes will be released on Wednesdays, but if you're in the UK, listen to new episodes, a week early, first on BBC Sounds: bbc.in/3zqa6BB Producer: Nija Dalal-Small Science Producer: Catherine Wyler Assistant Producer: Gulnar Mimaroglu Trainee Assistant Producer: Toni Arenyeka Executive Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How this exercise trick could improve your balance, waistline and reduce lower back pain! | |
| Weight Loss Special , With Prof Giles Yeo | 20240103 | 20240105 (R4) | In this series of special editions of BBC Radio 4 podcast Just One Thing, Michael Mosley quizzes the world's leading health experts on the best ways to live well. In this Weight Loss Special, we hear from Professor Giles Yeo, a leading expert in the genetics of obesity at the University of Cambridge. We hear the top tips Professor Yeo swears by to help you shed the pounds. What's the best way to lose weight? What should you be eating and how should you be exercising? And what's the best way to keep it off? And as this is a Just One Thing special, we'll end each interview by asking Professor Yeo for the one single most effective health hack to shift a few pounds. Producer: Dom Byrne Exec Producer: Zoe Heron A BBC Studios production for BBC Sounds / BBC Radio 4. How to lose weight - in a few simple tips - with Professor Giles Yeo. How to lose weight in a few simple tips. Professor Giles Yeo reveals his top hacks to shift a few pounds. Michael Mosley with a special series of six in-depth interviews. |
| Write It Out | 20230308 | 20240322 (R4) | When things go wrong, you might think that focusing on the bad and writing about them would make things worse. But in some cases, the opposite seems to be true. Michael Mosley investigates a technique called “expressive writing ?, a simple tip which can have surprising benefits for your health. The idea is to set aside 15 minutes to write about any worries that keep you up at night, showing many benefits - from improving lung function in people with asthma, to improving scores on exams and cognitive tests. In this episode, Michael Mosley speaks to the man who kick-started it all, Professor James Pennebaker from the University of Texas, Austin. He tells Michael about his original findings in the 1980s and the astonishing link between expressive writing, reduced doctor's visits, your immune system and how quickly your body heals wounds - Why writing down your feelings can improve your mood, immune system and thinking skills. The healing power of the pen! How a technique called expressive writing can lift your mood, improve your immune system and give your brain a boost. When things go wrong, you might think that focusing on the bad and writing about them would make things worse. But in some cases, the opposite seems to be true. Michael Mosley investigates a technique called `expressive writing`, a simple tip which can have surprising benefits for your health. The idea is to set aside 15 minutes to write about any worries that keep you up at night, showing many benefits - from improving lung function in people with asthma, to improving scores on exams and cognitive tests. In this episode, Michael Mosley speaks to the man who kick-started it all, Professor James Pennebaker from the University of Texas, Austin. He tells Michael about his original findings in the 1980s and the astonishing link between expressive writing, reduced doctor's visits, your immune system and how quickly your body heals wound |